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Program Description

Ficar gigante

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 03:04
  • Last Edited
    Aug 04, 2025 02:49
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-12 reps
-
2
Power Shrug
3
12-15 reps
-
3
Bicep Curl (Dumbbell)
3
8-12 reps
-
4
Lying Rear Lateral Raise
3
10-15 reps
-
5
French Press
4
8-14 reps
-
6
Hammer Curl
4
12-15 reps
-
7
Chest Supported Row (Machine)
3
8-12 reps
-
8
Reverse Wrist Curl (Barbell)
4
12-15 reps
-
9
Windshield Wipers
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-12 reps
-
2
Seated Calf Raise
4
15-20 reps
-
3
Lat Pulldown (Neutral Grip)
4
10-15 reps
-
4
Leg Curl
4
15-20 reps
-
5
Hip Thrust (Machine)
4
8-12 reps
-
6
Single Leg Press
3
10-15 reps
-
7
Cable Wrist Curls
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
4
10-12 reps
-
2
Incline Chest Press (Machine)
4
6-10 reps
-
3
Face Pull
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
4
6-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Preacher Curl (EZ Bar)
4
8-20 reps
-
7
Decline Crunch (Weighted)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
8-12 reps
-
2
Romanian Deadlift (Barbell)
4
8-12 reps
-
3
Standing Calf Raise
3
10-15 reps
-
4
Hyperextension
4
10-12 reps
-
5
Hack Squat
4
10-15 reps
-
6
Dead Hang
4
0.5-1 mins
-
7
Shrug (Dumbbell)
4
10-15 reps
-
8
Wrist Curls
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Seated Row (Machine)
4
8-12 reps
-
4
Bicep Curl (EZ Bar)
4
6-10 reps
-
5
Tricep Pushdown (Cable)
4
10-15 reps
-
6
Leg Raise (Captain's Chair)
4
8-12 reps
-
7
Pinwheel Curl
4
8-12 reps
-
8
Reverse Bicep Curl (EZ Bar)
4
10-12 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8-12 Reps
-
2
Seated Calf Raise
4 Sets
15-20 Reps
-
3
Lat Pulldown (Neutral Grip)
4 Sets
10-15 Reps
-
4
Leg Curl
4 Sets
15-20 Reps
-
5
Hip Thrust (Machine)
4 Sets
8-12 Reps
-
6
Single Leg Press
3 Sets
10-15 Reps
-
7
Cable Wrist Curls
4 Sets
10-15 Reps
-
Day 3
1
Lateral Raise (Machine)
4 Sets
10-12 Reps
-
2
Incline Chest Press (Machine)
4 Sets
6-10 Reps
-
3
Face Pull
4 Sets
15-20 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
6-12 Reps
-
5
Lat Pulldown
4 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
4 Sets
8-20 Reps
-
7
Decline Crunch (Weighted)
3 Sets
8-12 Reps
-
Day 4
1
Reverse Pec Deck
4 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
10-15 Reps
-
4
Hyperextension
4 Sets
10-12 Reps
-
5
Hack Squat
4 Sets
10-15 Reps
-
6
Dead Hang
4 Sets
0.5-1 mins
-
7
Shrug (Dumbbell)
4 Sets
10-15 Reps
-
8
Wrist Curls
4 Sets
12-15 Reps
-
Day 1
1
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
2
Power Shrug
3 Sets
12-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
4
Lying Rear Lateral Raise
3 Sets
10-15 Reps
-
5
French Press
4 Sets
8-14 Reps
-
6
Hammer Curl
4 Sets
12-15 Reps
-
7
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
8
Reverse Wrist Curl (Barbell)
4 Sets
12-15 Reps
-
9
Windshield Wipers
4 Sets
AMRAP
-
Day 5
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Seated Row (Machine)
4 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
-
6
Leg Raise (Captain's Chair)
4 Sets
8-12 Reps
-
7
Pinwheel Curl
4 Sets
8-12 Reps
-
8
Reverse Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
-